My black bean hummus recipe had to change up a lot when I decided to follow a controlled carbohydrate lifestyle some years ago.
By substituting black soybeans I was able to snack on hummus once again! Plus I’m getting more protein and a lot more fiber this way.
Let’s do a little comparison.
½ cup of Black Beans (Stokely) contains 100 calories, 0.5 grams of fat, 17 grams of carbohydrates, 4 grams of fiber, 13 net grams of carbohydrates and 6 grams of protein.
½ cup of Black Soybeans (Eden Organic) contains 120 calories, 6 grams of fat, 8 grams of carbohydrates, 7 grams of fiber, 1 net gram of carbohydrates and 11 grams of protein.
So the black soybeans contain more fat, but the recipe doesn’t call for added fat where the original version did. And I’m not lipo-phobic so for me this was a clear choice.
I hope you enjoy this recipe as much as I enjoyed creating it for you...well I guess technically it was for me first really.
BLACK BEAN HUMMUS (using black soybeans)
Yields 1-1/4 cup or 20 tablespoons
1.55 Fat Grams
2.0 Carb Grams
1.27 Fiber Grams
0.73 Net Carbs
1.88 Protein Grams
1 Can (15 oz) Eden Organic Black Soybeans, drain KEEPING 3-4 tbsp LIQUID
1 large clove of garlic, peeled and minced
Juice of half a small lemon, about 2 tbsp
2 tbsp tahini (sesame seed paste)
¼ tsp of cayenne pepper or more to taste
Place the beans, reserved bean liquid (or water if you forgot to keep the liquid), the minced garlic, lemon juice, tahini and the cayenne pepper into a food processor. Process on high setting until the mixture forms a paste-like consistency.
Refrigerate and allow to sit a few hours to let the flavors develop. Keeps well for about a week.
Serve as a spread or as a dip. Pipe into hollowed out cherry tomatoes for an instant appetizer.
Do you have a really good hummus recipe to share with other visitors to the site? If you do, I'd love to feature it right here.